30 BW Back Squats
Run 1 Mi.
Shawn was telling me a story today about a gym he visited that had a 'lunk alarm.' A literal alarm would sound if someone dropped weights or grunted too loud! I get on peoples case for just the opposite and we certainly don't want it to be silent and everyone doing their own thing with their headphones on at our facility! I love CrossFit for the great WODs but more importantly the community. Thank you to all of you grunting weight-dropping lunks! You make CrossFit Cape Cod a fun place to workout!
Observe what happens when you are not a lunk...